Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club Americanas x 25/25 reps

Adex mace BTN stretch x 60 seconds x 1/1

resistance band pause face pulls x 20 reps

jumping jacks x 50 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

test #5

back squats

Note:  No conditioning/accessory work this week

 

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